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Saturated Fat American Heart Association

Keep saturated fats to less than 6% of your total daily calories. "WHO plan to eliminate industrially-produced trans-fatty acids from global food supply" . Various animal studies have indicated that the intake of saturated fat has a negative effect on effects on the mineral density of bones.

But being fat-healthy isn't just about avoiding the saturated fats found in meat and tropical oils. It's about making sure you're eating a good balance of the right kinds of fats. "It's not about good fats/bad fats, but consuming fats in the right amounts that counts," says dietitian Elizabeth Somer, M.A., R.D., author of The Nutrition Desk Reference. People in the UK tend to eat a lot more saturated fats than trans fats.

This means that when you're looking at the amount of fat in your diet, it's more important to focus on reducing the amount of saturated fats. A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.

Most people get enough omega-6 in their diet, but it's recommended to have more omega-3 by eating at least 2 portions of fish each week, with 1 portion being an oily fish. Some types of omega-3 and omega-6 fats cannot be made by your body, which means it's essential to include small amounts of them in your diet. A gram of fat, whether it's saturated or unsaturated, provides 9kcal of energy compared with 4kcal for carbohydrate and protein. Current UK government guidelines advise cutting down on all fats and replacing saturated fat with some unsaturated fat.

The relationships are accepted as causal, including by many government and medical organizations. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. Monounsaturated fats may lower LDL, or “bad,” cholesterol levels, and maintain healthful levels of “good” high-density lipoprotein cholesterol.

However, simply adding monounsaturated fat to the diet will not have this effect, unless a person also reduces their intake of saturated fat. The other type of fat in your abdominal area is called visceral fat. This fat is located deeper in your body, where it cushions the organs in your abdomen. Research has linked high amounts of this fat with conditions like type 2 diabetes and heart disease .

A study of over 700 nurses showed that those in the highest quartile of trans fat consumption had blood levels of C-reactive protein that were 73% higher than those in the lowest quartile. Results from observational clinical trials on PUFA intake and cancer have been inconsistent and vary by numerous factors of cancer incidence, including gender and genetic risk. Special enzymes on the walls of blood vessels called lipoprotein lipases must break down triglycerides into free fatty acids and glycerol. Fatty acids can then be taken up by cells via the fatty acid transporter . Healthy OilsUse healthy oils for cooking, on salad, and at the table.

Fats can also have different effects on the cholesterol levels in your body. A diet high saturated fats and trans fats raise bad cholesterol levels in your blood. Eating an overall healthy dietary pattern that is higher in monounsaturated and polyunsaturated fats can lower bad cholesterol levels. First, "trans fatty acids are not essential and provide no known benefit to human health", whether of animal or plant origin. Second, given their documented effects on the LDL/HDL ratio, the NAS concluded "that dietary trans fatty acids are more deleterious with respect to coronary artery disease than saturated fatty acids". A 2006 review published in the New England Journal of Medicine that states "from a nutritional standpoint, the consumption of trans fatty acids results in considerable potential harm but no apparent benefit."

For instance, some foods rich in saturated fat, such as coconut and palm oil, are an important source of cheap dietary calories for a large fraction of the population in developing countries. Dutch researchers conducted an analysis of 60 trials that examined the effects of carbohydrates and various fats on blood lipid levels. In trials in which polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased levels of harmful LDL and increased protective HDL. In the context of nutrition, fat refers to this kind of substance in the foods we eat. Foods from animals, such as meat, milk, and eggs, all contain fat. But so do some plant-based foods, such as nuts, avocados, and olive oil.